Fast Breaking Cheatsheet - How to Break a Fast Safely & Effectively
Вставка
- Опубліковано 31 тра 2024
- Get Groceries Delivered with Thrive Market (Today’s Sponsor) - 25% off Your First Order: ThriveMarket.com/Thomas
Get Downloadable PDF here: thomasdelauer.com/break-your-fast
Fast Breaking Cheatsheet - How to Break a Fast Safely & Effectively- Thomas DeLauer
Intermittent Fasting - What to Eat Checklist + PDF Guide
My new book, Intermittent Fasting Made Easy, releases March 22nd, 2022! Be the first to get it by preordering here: www.amazon.com/exec/obidos/AS...
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
Please check out the new workout channel, Garage Built Life, here: / @tdlclips
Please Subscribe to my Email Newsletter Here: www.thomasdelauer.com/life-op...
Follow More of My Daily Life on Instagram: / thomasdelauer
Timestamps ⏱
0:00 - Intro
0:45 - Protein Sources
4:06 - Carb Sources
6:00 - Types of Carbs to Avoid
6:46 - Fat Sources
7:22 - Types of Fat to Avoid
8:24 - Optional Supplements
Get Downloadable PDF here: thomasdelauer.com/break-your-fast
What is your schooling/training/education in? Thank-you; I didn’t know a lot of this.
@@DBLuvPack That might actually be a good video for newer viewers... I'm sure he's got an older one covering it.
Aren't you forgetting BONE BROTH? You've been saying to use Bone Broth to break long fasts forever now....
Hey Thomas, what brand on EAA do you recommend? What are important things in the EAA product to checkout?
💕
If you want to look up 100 videos that all contradict each other look up how to break a fast 😂
I am so grateful for your advice, i was 248 and now I am at 205, struggling with visceral fat, but getting there
Amazing progress bro! Keep it up man 💪🏽‼️‼️
I preordered the book. Thanks for helping this old man lose 50+ pounds.
I love this video so much. This is the nutritional information I need. Repeated. Over and over!!! I always feel like I'm in a class -- I'm learning, and things make sense! When I get confused, I rewatch!!
Preordered the new book. 2022 is going to be a GREAT year!
This is GOLD ! Thank u Thomas 😃
Thank you Tom for the information. I can't wait for the book to come out.
Just ordered your book. Thank you Thomas.
Amazing content as always!! This was super helpful, thanks Thomas!
Thank you for all you do, Thomas. Your intermittent fasting course through SPS has been a cornerstone of my life. This information will be a great supplement to what I already know. My biggest struggle, being a truck driver is getting a good break in my fast. Usually it’s Tin Chicken or Tuna, and a small avocado and off I go.. But I’m glad to see you make a video with some more options than that, that I could pack with me on the go!
Thanks a lot Thomas. We love you ❤️
This is GREAT!!! Love, love, love the white board!!!! 😊 Thank you
Been Crushing these videos lately
Dr. Ekberg says you should break a fast with fats, especially MCT oil, then introduce vegetables, and then proteins. Opposite to everything Thomas said. If you first introduce lean protein, you'll go from Ketosis straight to gluconeogenesis.
Yes Thomas I was worried about that too. What are the specific reasons for avoiding fat when first breaking a fast? Why is it so crucial to consume lean protein first? I’ve watched so many of your videos that urge lean protein but I can’t find the detailed explanation.
Both agree to avoid carbs, that's my takeaway.
Wooo definitely have to buy that book when it releases
Idea for vidio! Would love a vidio on nervous system and brain. All nutritional hacks. Cheers Thomas and team.
Why do u spell video like that
@@bluu_ice6554 cause he's indy
Yes! I struggle with daily brain problems, cognitive impairment, vertigo. I also would love brain and nervous system health video and tips to reset. Been living a keto lifestyle for 2.5 months and IF about a month. I've lost 20 lbs so far.
Thank you! This is very helpful.
Thanks Thomas! More books please 😁
Great info Brother 🙏🙏🙏
Thx for the video 👍🏼
You are awesome thanks 😊
Thank you for all the information, specially for considering vegans and vegetarians.
Thanks
Thanks! So Helpful. What do you think of blackberries? good to go, like the straw/blueberries? Or too fibrous to end a long fast, along w protein? Thanks!
"Have a seatbelt on that toilet bowl after breaking fast with MCT oil!" LMAO!!
Having this is great but what you could add to this though is how you would cook the proteins, for example. I like to dry roast chicken breast with the skin to retain the moisture, and remove the skin before I consume them, especially when I break my fast, not have any salt and wrap them up in nori seaweed with a dash of chilli flakes.
Thank you pal! Call you my guru to family
Thanks again for making fasting easy Thomas ! so helpful :)
quick question:
As you recommend, I always end my 4/5 days fasting with a high intensity workout.
Is it better to have a whey shaker after training and then a meal like an hour after or just have the breaking fast meal like an hour after training with no shaker or there is no difference ?
thanks !
It would be great for Thomas to do a video for breaking a fast if you’re a Type 2 diabetic.
Could you do a video on how you could do omad and a healthy keto diet? Or point me to another video you have done?
I’ve been ending my fast with a workout and then breaking it with lean protein and a sweet potato. Should I opt for regular potatoes instead? I like sweet potatoes because they have more nutritional properties and their great for the gut but would it be more beneficial to forgo them in favor of regular?
So whole eggs are not ok after a fast... I got confused as I thought not only were they good but you should add extra yolks. Thanks for the info.
Thomas can you show us some of your exercises for shoulders and chest for those over 55 years old male. Pray 🙏 and Fast 👍
Hey Thomas! Thanks for the video. One question, though: isn't bone broth essentially fat? Because that's what you recommended to break a fast with in your other videos.
Hi there! I’ve started IF this week and have a LOT of questions. I’m fasting from 8-9pm through 12-1 pm. Breaking fast with bone broth then next meal with lean protein with fats. I then add my coffee with collagen and chobani vanilla creamer which has added sugar. Is this ok during my eating time? Also, fasting 2-3 days consecutively a good idea?
What about eggs?
Thanks for all the info! It’s been very helpful as I re-start my keto/if journey. I have a question though, last year there was 2 different break fast videos that you published, one was generalized and the other was specific for women. In the general one you said don’t break your fast with shrimp, in the one for women you said it’s a bonus to break it with shrimp. So, which should I go with? Yes to shrimp or no to shrimp? Thanks!
Yea I noticed that same discrepancy and spent hours trying to understand which one is right… to no avail. I’m still confused 😢
Hello,Thomas! Is mint tea allowed in the fasting? Thank you !
Thomas I love your nighttime glycine/ACV drink with chamomile 🤤!! Which leads me to my question, I’m curious, does glycine at bedtime break a fast?
Anyone have any preference for Collagen supplement and qty to take?
Hi Thomas. Thanks for the info. Just one question. How long after I break a fast, with the recommended meals, do you recommend waiting before eating the next meal? Thanks
U can eat 2 meals a day, or 3, if u need. I eat around 11 am and 4pm, usually. Adjust your window according to your (relative) comfort level.
Please do a video on break-fast meal after workout. You once said protein and fructose, right?
For the baked potato, is there preference between white and sweet? Also, is brown sprouted rice a suitable replacement for a baked potato to intake when breaking a fast. --Also should I bake the pork chop to avoid cooking it with fatty oils?
Question to you Thomas: Did you read the book The lifespan by David Sinclair.... I'm half way through it,he recommends a vegetarian diet for longevity...any thoughts on that... It will be helpful for all other if you can read the book and interpret it to the unknown
Is the fat issue the same for exogenous ketones and MCT if keto and only 16:8 or OMAD?
Can you do a review on a protein podwer call just move
What i want to know is, waking up you've Intermittently fasted without even trying. So should you not run straight for the coffee and oats. Instead have a bit of fruit and water, then wait some time before having the coffee and oats? as to not spike insulin?
What do you think about Chelated Magnesium?
Hi Thomas. If one were to break a fast with rice cakes, wait 15-20 mins for it to fully hit the stomach, and then drink a whey isolate protein shake, would that theoretically be a way to make the whey easier on the gut while still taking advantage of the insulin and glycemic spike to absorb the protein? Or would that still be too hard on the gut? Love your work!
what about sourkrout? what that now help get the gut microbiome going before your main post fast meal?
Kettle and Fire Bone Broth, 4oz (from the 32oz carton from Thrive), little bit of grass fed ghee, two scoops collagen, and a couple cut strips of Kombu Kelp.
My go-to.
How do you feel about high protein yogurt to break a fast
I noted you said egg whites...would hard-boiled eggs be ok, with the yolk?
Hi Thomas,
Would you agree there are some people who fasting may not be healthy for?
Thinking particularly people like me, with a pretty fraught history with a restriction eating disorder, anorexia.
In the past I've limited my eating window hours and found the deficit and hunger really messed with me and I lost weight. It also makes me feel much weaker in my strength training program.
.
I become dangerously hypoglycemic in the morning if fasting. My doctor says the reactive hypoglycemia I get is related to being too underweight and thr body not being able to regulate my levels through the night.
Do you think it's feasible to do IM and gain weight?
I'd like to reap the benefits of fasting, just nervous I end up stabbing myself in the foot. The goal is being ripped and healthy but my path of least resistance turns to be becoming emaciated if the balance isn't right.
Sorry bit of an essay there but really appreciate any thoughts you have :) thanks for the great content
What's your take on whey protein isolate? I've heard it's mainly animal waste products? I'm guessing that would be in the lower quality brands?
Good info, but the unanswered question is how long after breaking a fast (with foods on this list) do you wait before reimplementing the fats and less-lean proteins back into your diet?
I say at least 2 hours
I do 30 minutes
60-90 minutes, 1 hour should be allright tho..
With the supplemental option is this with water or choice of milk?
What about bone broth Tom, I’ve been using it lately.
I need help, I just get it how to break my fast, but what can you recommend I eat on the days I am not fasting?
What about veggies?
Word
Super random, but I had a dream you came to Oregon, we went and caught a bunch of fish, we used my sauna, cooked a bunch of wild self caught salmon and you educated me and my friends and family on a bunch of health stuff 😂. You really are the best friend I never had 😂
This is SO cool!
Loooooool I love it!
Once had a dream he came and rode with me on the horses I don’t have and gave me a ‘life plan’ instead of a 30 day plan 😂
@@emmafox2449 lmao that sounds like something he could say 😂
I got magnesium ocean plants!
Hey Thomas, so I have a serious question. I usually break my fasts with a steak. Sometimes it feels right, other times it feels like it's actually doing harm. I'm wondering if over-seasoning can possibly lead to issues when breaking a fast. But the main question I was building up to is, is it ok to break a fast with eggs? I used to eat a Salmon for breakfast everyday and I think I was having more success with that than I am with steak. However I am aware that the gut microbiome changes and depending on its needs, so should my diet. Going to try chicken for breakfast soon. Thanks for all of your content! :D
Thomas I don’t believe I’ve come across a video you talked about glutamine. Unless I missed it… your thoughts? I take glutamine by a co. Called ENIVA, I think it’s good stuff, on my 2nd round. Guess it all depends on the quality perhaps.
Thanks Thomas ,I recently started watching ur videos and appreciate all your efforts, I have one question Iam fasting from 7pm till 2 pm next day but Iam having lighter version of bullet proof coffe ,one cup of coffe and 5 ml of MCT oil or coconut oil and 100 ml of unsweetened organic almond or coconut milk ,Is this kind of coffe will break my fast ???
U are better off having a tablespoon or 2 of heavy cream, according to Dr Fung.
Good tips. But one important point is to not break a fast by consuming a high concentration of BCAA's before going to sleep, it'll muck it up badly by reducing tryptophan in the brain and thus allowing no proper serotonin production. Speaking from experience.
If there is anything I crave most after a fast it would be carbs+fats. Question by the way, how long after a break can we consider ourselves out of the fast? I usually start with a proteine shake, but how long afterwards can I eat a cheese sandwich?
Cannot get the book. That page loads but when I click "Send me.." nothing happens.
I only had one egg on the 3rd day. Pink salt in hot water in the morning black organic coffee.
Why do you recommend breaking fast with lean protein or a shake what is the reasoning behind it ?
I usually break fast with lean protein as that’s what I’ve been advised to do. How long after breaking it can you start re introducing carbs? One hour? 2? Or much later in the day ?
I would love to know the answer to this question
@@az9498 I asked on like a dozen videos from different “fasting experts”. Not one bothered to answer. And I couldn’t find answer anywhere. I’ve been breaking with lean protein then slowly incorporating carbs and fats in starting about one hour after
What about ground Turkey? Is that bad when braking your fast?
Hmm, what it I fasted e.g. for 30 days without all to much electrolyte supps? Don't I risk refeeding syndrome symptomes when spiking Insulin with potatoes, lean protein etc.?
EAA = leucine, isoleucine and valine?
Your link for the PDF takes us to the page however the tab to download the list doesn't take you there. Thanks for the video.
I gave my email and they emailed back and got the download for the pdf🤔
What about beef protein powder?
could you please clarify something
is this a guide to what to take when you break a fast and before your first meal, (which is breakfast)?
because in another video "Full Beginner Keto Meal Plan Exactly What to Eat" you mentioned that your first meal should be high On fat.
would appreciate explaining the difference
Yes this is before the first bigger meal so the first thing u eat after a fast. I think you should gradually increase the size of your meals until you reach kind of a climax as your insulin spikes too high if u go in to fast right away, your body basically has to switch from fasting mode to digesting again with can take a while, thats how I understood it atleast. Choose something simple like chicken breast and salt to break the fast as it is easily digested.
You can also drink a glass of water with a little salt before the chicken as like a little starter
@@MrBuuuuuuum thank you for the insight.
so these are things to eat to break the fast right before your first meal that is higher in fats, correct?
i drink pork bone broth 30 mins before my meal to break my fast.
is this good enough or do i need to eat something else before my first meal which is higher in fats, (as per his other video)?
@@MrBuuuuuuum thank you
@@yuriart i break mine with only protein as this has the lowest gylcemic Index, you are trying to not spike your blood sugar levels too high idk about fats bro. I actually stopped including fats all together in my eating window as I believe the body is taking care of fat intake during the fasting window as you enter ketosis.
Always great content Thomas, thank you. I'm wondering when you were overweight, when did your"aha" moment hit? I'll do very well but then I always tend to fall back into my old ways🤔 I want to use keto as a tool to lose the excess weight quickly but eventually reintroducing some of the things I love. Is there such a thing? Lol It seems like a person who has/had an issue with food only has the choice of living deprived forever in able to substain our weight loss.
I have addictions to Sugar, Chocolate, Wheat, and Milk. I can get away from my addictive foods by finding out how much is a triggering amount. Like I can have ONE Hershey's Kiss. 2 sometimes. But 3 always sets off my crazy cravings.
Wheat, if one small cookie, ok. But three or one big one, UhOh!
When you've been clean for two or more days, test a very small amount. Then WAIT. My cravings come back 2 to 6 hours later. When you find your tasting amount that lets you have that treat, but not set you on a binge, you can have it. Some people who are very addicted find that only ZERO amount is safe for them.
Aren't you forgetting BONE BROTH? You've been saying to use Bone Broth to break long fasts forever now....
Bone broth costs like 7 million where I live so I'm glad he left it out
@@FIGP1 I know! But, I make my own! Always save any bones from your meals in the freezer. When you've accumulated a bunch, add to a pot of water, add carrots, with the greens, celery, with the greens, a whole onion quartered, skins and all. Add Turmeric, salt, peppercorns, ACV. Chicken necks and chicken feet are a plus! Fresh Parsley, oregano, sage, and simmer for 6-24 hours. Strain all solids and Voila! The best Broth ever!!!
@@klb117 okay that does sound delicious, good for you!
That’s why he mentioned, “collagen” under supplements. Bone broth contains collagen and it helps the digestive tract.
@@klb117 I've always made it by simmering bones for 24 hrs but I've never added anything else to it. Your way sounds delicious.
Rookie here. On OMAD is this just the first course or?
Yes, this is to break your fast
So, from just what was listed no veggies? For example, a big salad with lean protein is a bad idea because of the fiber, I’m guessing? 😩
How many rice cakes can you have and can you have ones with the chocolate
I’ve fasted for 11 days & don’t know what’s safe to eat , y’all help me out pls
How about white rice ?
Soooo no mct butter w coffee hours before breaking my 16 he fast????? I tried it twice this week, minimal amount and no trips to the bathroom.
Can i also break my fast with boiled eggs alongside my chicken breast?
Turkey hearts have the highest levels of thiamine along livers; my way is to make a nice turkey soup from the hearts, super lean and rich in CoQ10 as well, perfect for that metabolic boost after the fast.
Where do you live? I love chicken liver & have always wanted to try new high quality foods etc (especially ducks eggs!) but it has been a bit challenging for me to find them (like organ meats and anything that’s ‘unusual’ especially grass fed without it being very expensive. I’m currently located on the east coast of US
I love interacting with people in the threads, I learn so much but sometimes I feel like it’s too much and I get lost trying to sort through everything. I don’t have all of my small intestine so I have absorption issues. This is why I started keto and IF (I can’t metabolize carbs since I’m missing the part of small intestine that absorbs them). I couldn’t imagine how difficult it is to respond to everyone’s questions but I wish it was easier to interact with everyone sometimes
@@DBLuvPack The Farmers Market in Brattleboro on Sats, has Duck eggs and liver. It was delicious.
@@Rosie-6 where is that?
make a halal version. pork alternatives
Diabetics know that high glucose spikes destroy small blood vessels and that reduces functionality of organs, eyes, peripheral limbs, etcetera... I don't know why that general rule would be different for anyone... won't happen in one instance, but each repetition causes cumulative damage.
Thomas what about prunes or plums for the fructose portion? I suffer from chronic constipation due to motility issues with my colon and prune juice really helps me out.
So basically eat an apple and chicken for dinner. Lol
👍
I am assuming that this also applies to my daily 16 hour fast
Just wondering why whole eggs are not on the list of proteins?
because he doesn't think so...The egg is like the oil paint of Van gogh...Go sweetie..)))
Because of the fat. He states lean protein when breaking a fast.
@@BevGirlify the only reason that you talk is because you have some fat in your brain...and if you eat some sugar you might socialize with people like us...))
Every time I take any kind of collagen supplement it nauseates me, so I get mine from fish, chicken, eggs and berries.
Congratulations THOMAS very Nice your video..and very strong and very beautiful man... bacio da ITALIA 😘..👍💪💪💪💪💪❤️❤️❤️❤️❤️🔝🔝🔝🔝
Doing a 24 hour fast and man am I hungry right now lol. Neighbor is cooking meat with some kind of garlic marinade or something 😭😭
Soooo you still have a video floating around about rice cakes idk if thats still valid